Mindfulness

Content:
1. Introduction
2. The History and Origin of Mindfulness?
3. What is mindfulness?
4. What is mindfulness meditation?
5. What are mindfulness core elements?
6. How does mindfulness practicing?
7. How Can Beginners Practice Mindfulness?
8. Can Mindfulness Be Harmful?
9. What are the benefits and Importance of mindfulness?
10. Can mindfulness treat mental health problems?
11. Mindfulness in the Quran and Sunnah
12. What is meditation in Islam?
13. How to achieve mindfulness in Islam?
14. Literature review of mindfulness
15. Conclusion
Introduction
Recent decades have seen a burgeoning interest in mindfulness in the West,
spanning clinical practice, academia, and society more broadly. Mindfulness is
generally regarded as originating in the context of Buddhism around 500 B.C.E,
though its roots stretch back even further as part of the Brahmanical traditions in the
Indian subcontinent (Cousins, 1996).
Mindfulness in Islam (muraqabah) is the state of being aware of oneself in relation
to Allah. It is the opposite of heedlessness, negligence, and forgetfulness (ghaflah).
Prophet Mohammed (PBUH) spend most of his time before the mission in the cave of
Hira worshiping and meditating.

Mindfulness is a skill requires work like any therapy and practice like any skill. It
isn’t a shortcut and courses only set the scene, but I find it enjoyable and rewarding. It
brings some peace into our life. Many people find practicing mindfulness helps them
manage their day-to-day wellbeing.

Mindfulness means maintaining a moment-by-moment awareness of our thoughts,

feelings, bodily sensations, and surrounding environment, through a gentle, nurturing
lens.

The History and Origin of Mindfulness:

Mindfulness as a modern, Western practice is founded on Zen and modern

vipassana, and involves the training of sati, which means "moment to moment
awareness of present events", but also "remembering to be aware of something"

One of the (numerous) reasons Jon Kabat-Zinn is so widely linked to the concept
of mindfulness is because he is generally accepted as having “reimagined Buddhist
contemplation practices for a secular age almost 40 years ago” (Booth, 2017).

From this sentence alone, we already know two things:

- First, mindfulness practices have been around for a very long time.
- Second, we can trace at least a large amount of its current popularity in the
Western world to Dr. Kabat-Zinn’s work on MBSR (Shea, 2018).
 In 1979, he established the University of Massachusetts Medical Clinic’s
Stress Reduction School, where MBSR really came to the fore.

As the concept gained more traction, Kabat-Zinn published a popular

book called Full Living Catastrophe, which also played a significant role in making
mindfulness practice and meditation much more accessible to mainstream circles.

A Quick Look at Mindfulness and Buddhism

The Insight Meditation Society, where Kabat-Zinn has studied and taught

mindfulness practice, outlines three purposes of mindfulness meditation in its
Buddhist context (Fronsdal, 2006).

1. Knowing the mind

One of Buddha’s teachings is that as humans, we create suffering and problems in our
own minds. It is believed that our sense of ‘self’, or who we are, is heavily influenced
by activities such as egocentrism, attachment, and discrimination.

When we practice reflection without judgment, we can discover more about our
motivations, our feelings, and reactions, and become more meta-aware (Fronsdal,
2004; Dharmanet.org, 2019). That is, we can even become attuned to what we’re
thinking about, with an overarching focus on ‘knowing’, rather than judgment.

2. Training the mind

As you’ve probably guessed, this awareness is part of having the powerful ability to
train and shape our minds. (Just as an aside, you may recognize some strong
similarities here with cognitive re-framing activities within CBT more generally.)

When we become more ‘knowing’ about our thoughts, feelings, and motivations,
amongst other things, we can explore ways to be “kinder, more forgiving and
spacious with ourselves” (Fronsdal, 2006).

We can foster the capacity to be more relaxed in spite of what’s occurring around us,
cultivate the development of “generosity, ethical virtue, courage, discernment, and
the capacity to release clinging” (Fronsdal, 2006).
3. Freeing the mind

Freeing your mind is based on the ‘capacity to release clinging’ just mentioned above.
Non-judgment is a large part of Buddhist philosophy, and the third purpose is to
practice it with yourself. We detach from non-beneficial thoughts and practices that
we’re clinging to, such as anger, judgment, and other ‘visiting defilements’
(Goldstein, 1995; Sanivarapu, 2016). This helps us see clearly, to let unwanted
emotions pass through, and remain relaxed while opening ourselves to more of what

What is Mindfulness?

Mindfulness a state of nonjudgmental awareness of what’s happening in the

present moment, including the awareness of one’s own thoughts, feelings, and senses.

It’s not uncommon for people to equate mindfulness with meditation. It’s true that
meditation is one extremely powerful way to practice mindfulness, but that’s not all
there is to it.

According to the American Psychological Association (APA.org, 2012),

mindfulness is:

“…a moment-to-moment awareness of one’s experience without judgment. In this

sense, mindfulness is a state and not a trait. While it might be promoted by certain
practices or activities, such as meditation, it is not equivalent to or synonymous with
them.”

As we can see, mindfulness is a state that can be brought on through practice. It’s
not static, nor are some people ‘born more mindful’ than others.

Another definition comes from Jon Kabat Zinn, who enjoys significant global
renowned for his work on mindfulness-based stress reduction (MBSR):

“The awareness that arises from paying attention, on purpose, in the present moment
and non-judgmentally” (Kabat-Zinn, in Purser, 2015).
 This is the more widely accepted definition in practitioner and academic literature,
and perhaps more descriptive for those who want to start practicing. As well as
awareness, Kabat-Zinn tells us to focus conscious attention on the ‘right here, right
now’. It’s a concept that most who practice meditation will already be familiar with,
and it’s why the two often go hand in hand.

1- Dictionary and Encyclopedia Definitions:

Dictionary.com

“[Mindfulness is] the state or quality of being mindful or aware of something.”

Cambridge Dictionary

“[Mindfulness is] the practice of being aware of your body, mind, and feelings in the
present moment, thought to create a feeling of calm.”

Wikipedia

“Mindfulness is the psychological process of bringing one’s attention to the internal

and external experiences occurring in the present moment, which can be developed
through the practice of meditation and other training.”

2- Definitions of Mindfulness According to Organizations

Organizations dedicated to increasing mindfulness have also offered definitions of

the concept. If you’re interested in a specific kind of mindfulness, reading definitions
written by organizations with that same focus can be especially helpful.

Mindfulness: Finding Peace in a Frantic World

“Mindfulness is about observation without criticism; being compassionate with

yourself” (What Is Mindfulness?,” n.d.).
Psychology Today

“Mindfulness is a state of active, open attention on the present” (“Mindfulness,”

n.d.).

Mayo Clinic

“Mindfulness is the act of being intensely aware of what you’re sensing and feeling at
every moment without interpretation or judgment” (“Can Mindfulness Exercises
Help Me?,” 2018).

3- Definitions of Mindfulness According to Experts

The following people have all dedicated their lives to mindfulness. Read on to learn
how they define the concept.

Jon Kabat-Zinn

“Mindfulness means paying attention in a particular way: on purpose, in the present

moment, and nonjudgmentally.”

What are Mindfulness Core Elements?

Mindfulness involves a few core elements, according to a March 2017 study

published in the journal Emotion. These include: 

 Observation of internal or external stimuli

 Awareness of the present moment

 Concentration

 Acceptance
 Mindful awareness has three key features:

• Purpose – Mindfulness involves intentionally and purposefully directing

your attention rather than letting it wander.

• Presence – Mindfulness involves being fully engaged with and attentive to

the present moment. Thoughts about the past and future that arise are
recognized simply as thoughts occurring in the present.

• Acceptance – Mindfulness involves being nonjudgmental toward whatever

arises in the moment. This means that sensations, thoughts, and emotions are
not judged as good or bad, pleasant or unpleasant; they are simply noticed as
“happening,” and observed until they eventually pass.

What is Mindfulness Meditation?

Mindfulness meditation is a formal way of training your mind to develop the skills
of mindfulness, such as keeping your focus on a single task and building awareness of
the present moment. Meditation may help you become more mindful in everyday life,
though it does require a bit more time and practice. 

Here's how to try mindfulness meditation: 

1. Sit comfortably on the floor or in a chair.

2. With your eyes open or closed, pay attention to your breathing. Focus on the air
coming into your nose and out your mouth. Also note the rise and fall of your belly as
the air enters and leaves your body.

3. Once you've successfully concentrated on your breath, expand your focus to other
things, such as the sounds around you, the sensations in your body, or the thoughts
entering your mind.

4. As you notice these things, try not to pass judgment. If you have difficulty
concentrating, go back to focusing on your breath. That's your baseline, and you
should return to it any time your mind starts to wander.
How Does Mindfulness Practicing?

Mindfulness doesn't need to be a formal practice. It could be as simple as cluing into

your senses when you bite into a decadent piece of carrot cake, or noticing your
thoughts or the physical sensations in your body

10 Tips for Practicing Mindfulness

There were ways to get started right away. These will help you get started
practicing mindfulness:

1. Take a few moments to be aware of your breath.

Becoming aware of how your breath flows in and out, how your tummy rises and falls
with each breath you take.

2. Take note of whatever it is you’re engaged in. While you’re sitting, eating, or
relaxing, what are your senses—not your thoughts—telling you?

Notice the here and now. If you’re stretching, for example, note how your body feels
with each movement. If you’re eating, focus on the taste, color, and details of your
food.

3. If you’re going somewhere, focus on the here and now. Rather than letting your
brain drift into thought, bring them back to the physical act of walking. How do you
feel?

Pay less attention to where you’re going and more on what you’re doing as you step
and how your feet feel. This is a nice one to try on sand or grass.

4. You don’t need to be doing something at every moment. It’s okay just… exist.

Just exist and relax. Again, this is about the here and now.

5. If you notice yourself turning back towards thinking, just focus once more on your
breathing.

You can return your focus to how your breath comes in and out of your body, and if
you can feel your muscles relax as you’re doing so, that’s even better.

6. Understand that your mental processes are just thoughts; they aren’t necessarily
true, nor do they require you to take action.

Mindfulness is about simply being, and about being relaxed in accepting things
around you as they are. This applies internally, too—it’s part of knowing your mind.
7. Try listening in a way that’s entirely judgment-free.

You may notice that you’re becoming more aware of your own feelings and thoughts.
Don’t judge them, just accept them.

8. You may find that certain activities make you tune out. These are great
opportunities for practicing more awareness. What are you doing or experiencing?

This is an example of how mindfulness practice can flexibly become part of your day.
You can practice mindfulness while driving, walking, swimming, even just brushing
your teeth.

9. Take some time to enjoy nature.

Relaxing surroundings can help you tune in with greater ease. Plus, nature has so
many of its own well-being benefits!

10. Let yourself notice when your mind drifts back toward judgment. Remember, this
is only natural and doesn’t have to be part of your ‘self’.

Part of mindfulness practice means freeing your mind from practices like
judgment. You may find that this becomes easier with time and practice.
How Can Beginners Practice Mindfulness?

Here are three tips for how to practice mindfulness in everyday life: 

1. Focus on a single task 

Try to keep your focus on what you're doing in that moment, whether it's washing
the dishes, or playing with your children. "It's a way of giving ourselves a mental
break so it's not just busy with ongoing thoughts and planning," Bauer-Wu says.

2. Pay attention to your environment 

By listening for bird chirps or thinking about how a breeze feels when it hits your
skin, you're bringing your attention to the present moment. 

Immersing yourself in nature can help you do this, but it's possible anywhere. Go
for a walk or look outside your window and note how the trees are swaying, or watch
people move about. 

3. Notice your breathing

Simply noticing your breath and paying attention to each inhale and exhale can
help you build mindfulness. 

You can do this at any point during the day since your breath is always with you. It
doesn't have to be a formal meditation — though, focusing on your breath is the first
step to learning how to meditate.

Note: Mindfulness is a state of mind, rather than a particular action or exercise.

However, without practice, mindfulness is difficult to achieve.
What are the Benefits and Importance of Mindfulness?

1. Being mindful can help us manage our emotions and feelings in stressful
situations;
2. Through practice, we can learn to decenter from negative ‘ways of being’ and
free our minds;
3. Mindfulness practice allows us to step back and accept our own mental
processes without judgment;
4. It can help us to cope with feelings of anxiety, and even depression;
5. Mindfulness practice in everyday life can lead us to really savor experiences
with new perspectives;
6. Practicing mindfulness in relationships (as we’ll see in a second) can help us
listen better, appreciate others more, and get along at work;
7. Research suggests that mindfulness helps us in attentional processes;
8. We may even be able to manage physical pain using mindfulness;
9. Mindfulness practice helps us not to react instantly with emotion;
10. We can become more aware of how we practice self-compassion; and
11. Being mindful may assist our attempts to build resilience.

  If the above benefits aren’t enough to convince you, there are still more ways that
practicing mindfulness can help improve your well-being.

 Regulate and express your emotions (Shapiro et al., 2006);

 Develop and utilize better coping strategies (Tharaldsen & Bru, 2012);
 Be less easily distracted on non-task activities (Lutz et al., 2009);
 Help you sleep better (Howell et al., 2010);
 Practice self-compassion (Campos et al., 2016; Falsafi, 2016); and
 Potentially, build resilience (Bajaj & Pande, 2016).
 Research has found that mindfulness can benefit your physical and mental
health in many ways. Here's how: 

1- Improve mental health 

A 2013 study published in the Journal of Clinical Psychiatry found patients

with generalized anxiety disorder had reduced levels of anxiety and distress after
practicing mindfulness through the Mindfulness-Based Stress Reduction (MBSR)
program. 

MBSR is designed to promote mindfulness through eight weekly group classes,

a retreat day, and daily at-home practices using audio recordings. 

Mindfulness is associated with both lower levels of depression and anxiety

because it can reduce worry and rumination, according to a 2019 study published
in Frontiers in Psychology.  

But mindfulness isn't only beneficial for people with diagnosed mental health
conditions. 

For example, a systematic review published in 2018 by the Public Library of

Science found that MBSR can even help the average worker reduce levels of
emotional exhaustion and stress, which can lead to burnout if left untreated. 

2- Reduce the risk of illness

Bauer-Wu says there may be physical benefits to mindfulness, too, including a

stronger immune system and improved heart and vascular function. 

For example, a 2016 review published in Annals of the New York Academy of
Sciences found a potential link between mindfulness meditation and a boost in
immunity, which might protect you from getting sick — though the study noted
that more research is needed to confirm these benefits. 

Mindfulness has also been associated with a lower risk of long-term illnesses.
The American Heart Association issued a statement in 2017 noting that meditation
 could help reduce risk of cardiovascular issues, though, again, more research is
needed to be sure.

Since mindfulness reduces stress, it makes sense that meditation could help
prevent or treat illnesses, as mental health directly affects physical health. 

For example, a 2019 study published in Psychosomatic Medicinefound evidence

that mindfulness can help patients with clinical colds, psoriasis, irritable bowel
syndrome, posttraumatic stress disorder, diabetes, and HIV.

3- Improve pain tolerance 

Mindfulness meditation may also be helpful for people dealing with chronic pain. 

A 2015 study published in the Journal of Consulting and Clinical

Psychology found patients with rheumatoid arthritis who practiced a mindfulness
program reported the greatest improvements to their daily pain and stress levels,
when compared to study participants who were treated with cognitive-behavioral
therapy for pain or arthritis education.

This may even have more general benefits for pain tolerance. According to a 2016
study published in Pain Medicine, study participants who practiced mindfulness
meditation for 25 minutes per day for two weeks had a greater tolerance for pain
when their hand was placed on a heat stimulus. 

Can mindfulness treat mental health problems?

  Common mental health problems. Studies show that practising

mindfulness can help to manage depression, some anxiety problems and
feelings of stress.
Some structured mindfulness-based therapies have also been developed to
treat these problems more formally. In some cases these treatments are
recommended as evidence-based treatments by the National Institute of Health
and Clinical Excellence (NICE).

  Complex mental health problems. Research into whether mindfulness

could help treat more complex mental health conditions, such as psychosis and
 bipolar disorder, is still in the early stages. It's not clear yet how helpful
mindfulness could be for managing these conditions – but you might find it
works for you.

Mindfulness does help me with my mental health issues. It's not the cure and it
won't work every single time, but it has helped me to alleviate anxiety and depression
by centering my thoughts.

Can Mindfulness Be Harmful?

Practicing mindfulness has some similarities to playing sports. Take a responsible

approach to whatever practice you choose, and in most cases, you will generally be
fine. Nonetheless, the massive rise in interest about mindfulness has prompted some
research into its potential downsides. A few of these include (Dholakia, 2016):

 Forming false memories. Research by Wilson and colleagues (2015) provides

results suggesting mindfulness meditation may make people more susceptible
to fake memories. That is, participants who practiced mindfulness meditation
in the study showed some impairments in their ability to monitor reality.
 Mentally discarding positive thoughts as well as bad. Another study found that
the mindfulness practice of ‘discarding negative thoughts’ may also lead us to
discard positive and strengthening ones, too (Briñol et al., 2012). It’s worth
mentioning that this effect was much more noticeable when participants
physically wrote down thoughts, then threw them away, rather than just
imagining the scenario.
 Avoid difficult thinking. Some practitioners may use mindfulness to avoid
more cognitively taxing tasks, choosing to withdraw into a state of
mindfulness rather than engage with a problem at hand (Brendel, 2015).
 Physical and psychological symptoms. Some studies have found instances
where mindfulness meditation has been linked to potential adverse reactions.
These included derealization, depersonalization, and, amongst other things,
hallucinations (Lustyk et al., 2009).
Mindfulness in the Quran and Sunnah

Mindfulness (al-muraqabah) in Islam is a spiritual state in which a believer is

conscious of the awareness of Allah Almighty over his inward states and outward
actions. It is when the heart and mind are occupied with the remembrance of Allah
and are before Him in the present moment.
The basis of mindfulness is the knowledge that Allah Almighty is watching over
us at every moment, seeing our deeds, knowing our feelings, and hearing our
innermost thoughts. It is the believer’s realization of Allah’s beautiful name ‘the
Watchful’ (Al-Raqib).

َ Tَّ‫َأن‬T‫ َك‬Tَ ‫ هَّللا‬T‫ َد‬Tُ‫ب‬T‫ ْع‬Tَ‫ ت‬T‫ن‬Tْ ‫ َأ‬T‫ن‬T‫ا‬T‫ َس‬T‫ح‬Tْ ‫ِإْل‬T‫ا‬

َ T‫ا‬T‫ر‬Tَ Tَ‫ ي‬Tُ‫ه‬Tَّ‫ِإن‬Tَ‫ ف‬Tُ‫ه‬T‫ا‬T‫ َر‬Tَ‫ ت‬T‫ن‬Tْ T‫ ُك‬Tَ‫ ت‬T‫ ْم‬Tَ‫ ل‬T‫ن‬Tْ ‫ِإ‬Tَ‫ ف‬Tُ‫ه‬T‫ا‬T‫ َر‬Tَ‫ ت‬T‫ك‬
T‫ك‬

Excellence is to worship Allah as if you see Him, for if you do not see Him,
He surely sees you.

What is meditation in Islam?

Meditation is at the core of Islamic spirituality, but unfortunately is not often given
the attention and focus it deserves. Meditation is the art of surrendering. It’s about
being completely still and submitting to the will of Allah in a conscious state of mind.

Meditation was practiced by our predecessors in several forms. They knew that
these techniques enhanced their physical acts of worship, including salaah (prayer),
fasting and dhikr. 

When surrendering in meditation, we are letting go of our ego and realizing that we
are not in control. We are practicing “mindfulness.”

The purpose of all of this is to grow in contentment. All types of Islamic meditation
involve a form of remembering of Allah, and the purpose of this is to purify the heart
of evil feelings and the mind from evil thoughts.
Here we look at the various ways we can practice meditation:
1 – Reflection (Taffakur)
Taffakur, means to think intentionally, constructively, purposefully and positively.
How much time do we spend a day, reflecting on Allah’s greatness?

The practice of Taffakur is essential, because modern culture encourages constant

entertainment and distraction. Usually there is no time to reflect and think, so we end
up with unresolved thoughts, ideas, fears, and beliefs.

Consequently this can lead to stress, anxiety, and a lack of peace within. What we
need to do is break away and free ourselves from the shackles which bind us to this
world.

Start by sitting still for five minutes after your Farydh salaah. Tell yourself, this is
your daily love gift.
Close your eyes and think about how Allah is always watching you. It’s just you
and Him at this moment. Ponder on how at this very moment he knows everything
that is going on in your head. Your worries, your fears, your hopes and your dreams.

You don’t have to verbalize anything. This is not a time to be hard on yourself.
Steer clear of negative thoughts debasing yourself. The hadith states that Allah is
closer to you than your jugular vein, this is that moment. Your mind will always drift,
It’s your naves trying to take over, but bring it back to the center, bring it back to
Him.

Taking the time to reflect on Allah and the Hereafter will bring about an awareness, it
will help us to be more grateful and also ease the daily stress of life. 

2 – Gratitude 
Many of us practice verbal gratitude. Perhaps we see abject poverty in our
communities which will make us say, “I am grateful for what I have.” Our gratitude
needs to be cemented into place on a daily basis. It’s something we need to do
consciously do.
Umar ibn Abdul Aziz said,
 “Speaking in remembrance of Allah Almighty is good and thinking about the
blessings of Allah is the best act of worship.”

3 – Seclusion 
Seclusion is something which the Prophet Muhammad (PBUH) practiced before
prophet-hood. He spent days in the Cave of Hira trying to make sense of what he saw
around him.

After prophet-hood, he prescribed I’tikaf in Ramadan as something men and

women should do as it has immense rewards. We can practice seclusion throughout
the year.

Breaking away even daily from your spouse and children is liberating, like a balm
for the soul. The wives of the prophet Muhammad (PBUH) all lived separately,
showing us the importance of alone time. 

Seclusion comes with silence. According to the saying of the Prophet (PBUH),

“Whoever believes in Allah and the Last Day, let him speak goodness or remain
silent.” Only in silence can we hear our hearts.

Our practice of silent mindfulness will in turn enhance our concentration in Salaah
(prayer) and other acts of worship. 

4 – Dhikr 
Dhikr is one of the most common practices of Islamic meditation. It is the
repetitive utterances of words which praise and glorify Allah. This common
meditation practice is often done robotically without thinking.
By making Dhikr, in a state of meditation, you will increase the effectiveness of this
wonderful practice. The act of rolling beads helps us to concentrate better. I find
wooden beads help, being sourced from nature, they have a more calming effect than
synthetic plastic beads.
5 – Qur’an Recitation
Qur’an Recitation is one of the most powerful and rewarding forms of
meditation. It’s also one of those things we can practice during our workdays.
If you are having a particularly bad day: break away, make wudu and recite the
Qur’an. The Qur’an is referred to as a remembrance, a renewed sense of positive
energy comes from reciting it.  
Meditation practices do not replace any compulsory acts of worship, but their
purpose is to enhance our acts of worship which in turn lead to a balanced spiritual
life.
How to achieve mindfulness in Islam?

We all know that we need to be more mindful in our prayers, acts of worship, and
daily life, but what exactly can we do to cultivate this positive state of being?
Mindfulness is a skill like any other skill, so it takes practice and self-discipline to
strengthen it over the long term.

The principal tool for cultivating mindfulness is a specific meditation exercise

designed to train ourselves to catch our wandering mind and return it back to Allah.
But this practice must be coupled with knowledge of the nature of thought itself, to
increase our awareness of how thoughts work and what we can do to better control
our reaction to them.

Al-Ghazali explains this meditation as it was practiced in classical Islam:

Then let him seclude himself in his private nook, limiting himself to the religious
obligations and supererogatory acts. Let him sit and empty his heart of every
concern: neither scattered thoughts of reciting the Quran, nor pondering over its
explanation, nor the books of prophetic traditions, nor anything else. Let him
strive to not think of anything concerning his affair except for Allah Almighty,
continuing to sit in seclusion while saying the name of Allah constantly, with
presence of heart… Upon that, if his intentions are true, his concerns are in order,
and his diligence is improved, then he will not gravitate to his base desires and
will not be preoccupied with idle self-talk (hadith al-nafs) related to the world.
The reality of the Truth will shine in his heart.
Source: Iḥyā’ Ulūm al-Dīn 3/19
T‫ق‬T‫ر‬T‫ف‬T‫ ي‬T‫ال‬T‫ و‬T‫م‬T‫ه‬T‫ل‬T‫ ا‬T‫ع‬T‫و‬T‫م‬T‫ج‬T‫ م‬T‫ب‬T‫ل‬T‫ق‬T‫ل‬T‫ ا‬T‫غ‬T‫ر‬T‫ا‬T‫ ف‬T‫س‬T‫ل‬T‫ج‬T‫ي‬T‫ و‬T‫ب‬T‫ت‬T‫ا‬T‫و‬T‫ر‬T‫ل‬T‫ا‬T‫ و‬T‫ض‬T‫ئ‬T‫ا‬T‫ر‬T‫ف‬T‫ل‬T‫ ا‬T‫ى‬T‫ل‬T‫ ع‬T‫ر‬T‫ا‬T‫ص‬T‫ت‬T‫ق‬T‫ال‬T‫ ا‬T‫ع‬T‫ م‬T‫ة‬T‫ي‬T‫و‬T‫ا‬T‫ ز‬T‫ي‬T‫ ف‬T‫ه‬T‫س‬T‫ف‬T‫ن‬T‫ ب‬T‫و‬T‫ل‬T‫خ‬T‫ ي‬T‫م‬T‫ث‬
T‫ى‬T‫و‬T‫ س‬T‫ء‬T‫ي‬T‫ ش‬T‫ه‬T‫ل‬T‫ا‬T‫ب‬T‫ ب‬T‫ر‬T‫ط‬T‫خ‬T‫ ي‬T‫ ال‬T‫ أن‬T‫د‬T‫ه‬T‫ت‬T‫ج‬T‫ ي‬T‫ل‬T‫ ب‬T‫ه‬T‫ر‬T‫ي‬T‫ غ‬T‫ال‬T‫ و‬T‫ث‬T‫ي‬T‫د‬T‫ ح‬T‫ب‬T‫ت‬T‫ك‬T‫ ب‬T‫ال‬T‫ و‬T‫ر‬T‫ي‬T‫س‬T‫ف‬T‫ ت‬T‫ي‬T‫ ف‬T‫ل‬T‫أم‬T‫ت‬T‫ل‬T‫ا‬T‫ ب‬T‫ال‬T‫ و‬T‫ن‬T‫آ‬T‫ر‬T‫ ق‬T‫ة‬T‫ء‬T‫ا‬T‫ر‬T‫ق‬T‫ ب‬T‫ه‬T‫ر‬T‫ك‬T‫ف‬
T‫ك‬T‫ل‬T‫ ذ‬T‫د‬T‫ن‬T‫ع‬T‫ و‬T… T‫ب‬T‫ل‬T‫ق‬T‫ل‬T‫ ا‬T‫ر‬T‫و‬T‫ض‬T‫ ح‬T‫ع‬T‫ م‬T‫م‬T‫ا‬T‫و‬T‫د‬T‫ل‬T‫ ا‬T‫ى‬T‫ل‬T‫ هللا هللا ع‬T‫ه‬T‫ن‬T‫ا‬T‫س‬T‫ل‬T‫ ب‬Tً‫ال‬T‫ئ‬T‫ا‬T‫ ق‬T‫ة‬T‫و‬T‫ل‬T‫خ‬T‫ل‬T‫ ا‬T‫ي‬T‫ ف‬T‫ه‬T‫س‬T‫و‬T‫ل‬T‫ ج‬T‫د‬T‫ع‬T‫ ب‬T‫ل‬T‫ا‬T‫ز‬T‫ ي‬T‫ال‬T‫ ف‬T‫ى‬T‫ل‬T‫ا‬T‫ع‬T‫هللا ت‬
T‫ا‬T‫ي‬T‫ن‬T‫د‬T‫ل‬T‫ ا‬T‫ق‬T‫ئ‬T‫ال‬T‫ع‬T‫ ب‬T‫س‬T‫ف‬T‫ن‬T‫ل‬T‫ ا‬T‫ث‬T‫ي‬T‫د‬T‫ ح‬T‫ه‬T‫ل‬T‫غ‬T‫ش‬T‫ ي‬T‫م‬T‫ل‬T‫ و‬T‫ه‬T‫ت‬T‫ا‬T‫و‬T‫ه‬T‫ ش‬T‫ه‬T‫ب‬T‫ذ‬T‫ا‬T‫ج‬T‫ ت‬T‫م‬T‫ل‬T‫ ف‬T‫ه‬T‫ت‬T‫ب‬T‫ظ‬T‫ا‬T‫و‬T‫ م‬T‫ت‬T‫ن‬T‫س‬T‫ح‬T‫ و‬T‫ه‬T‫ت‬T‫م‬T‫ ه‬T‫ت‬T‫ف‬T‫ص‬T‫ و‬T‫ه‬T‫ت‬T‫د‬T‫ا‬T‫ر‬T‫ إ‬T‫ت‬T‫ق‬T‫د‬T‫ ص‬T‫ا‬T‫ذ‬T‫إ‬
T‫ه‬T‫ب‬T‫ل‬T‫ ق‬T‫ي‬T‫ ف‬T‫ق‬T‫ح‬T‫ل‬T‫ ا‬T‫ع‬T‫م‬T‫ا‬T‫و‬T‫ ل‬T‫ع‬T‫م‬T‫ل‬T‫ت‬
Praying

In other words, a Muslim should go into their room alone with the intention of
silencing the mind from random thoughts and self-talk. This could be done in as little
as 5-10 minutes a day. One should focus on Allah as the object of attention, being
aware of ourselves in relation to Him, and becoming accustomed to feeling this state
of mindfulness. This exercise will not only enrich our spiritual lives, but it will also
benefit our physical, mental, and emotional well-being.

Stress is the opposite of peace. Our Salam Mindfulness Series aims to help Muslims
learn proven techniques to reduce immense stress and anxiety brought on by our
modern, fast-paced lifestyles.

Enjoy exploring these mindfulness practices to have better mental, physical and
emotional well-being. Peace be upon you.

Literature review of mindfulness

Mindfulness practice has been associated with numerous benefits, and the
popularity of the topic in positive psychology means that we’ll probably be seeing a
lot more to come. Take a look at this graph, for instance (Winter, 2016).

Seven Benefits According to the Research

The following are just a few examples of what the literature has shown.

1. Improved Working Memory

According to a study by Jha and colleagues in 2010, mindfulness meditation has been
empirically linked to enhanced working memory capacity. Comparing samples of
military participants who practiced mindfulness meditation training for eight weeks
with those who didn’t, Jha et al. (2010) found evidence to suggest that mindfulness
training helped ‘buffer’ against losses to working memory capacity.
They also found that working memory capacity also increased as the first group
practiced mindfulness meditation. These participants also reported greater positive
affect and lowered negative affect.

2. Heightened Metacognitive Awareness

In layperson’s terms, this describes being able to detach from one’s own feelings and
mental processes—to step back and perceive them as transient, momentary
occurrences rather than ‘who we are’. In the Buddhist sense, this would relate to
‘knowing’ and ‘freeing’ the mind.

With regard to the empirical literature, it describes how mindfulness has been
hypothesized to decrease patterns of negative thinking behavior (Teasdale, 1999),
increased metacognitive awareness, and decentering (Fresco et al., 2007). In turn, this
may have a positive effect in helping avoid relapses into depression (Teasdale, 1999).

3. Lower Levels of Anxiety

MBSR has been examined in a wide host of randomized, controlled trials that find
support for its impact on alleviating symptoms of anxiety. Vøllestad and colleagues,
for instance, found that participants who completed MBSR had a medium to large
positive impact on anxiety symptoms (Vøllestad et al., 2011).

Similar results have also been found in studies on social anxiety disorder (SAD). For
example, that of Goldin and Gross (2010), who found evidence to suggest MBSR
training in SAD patients helped to improve in anxiety and depression symptoms, as
well as self-esteem.

4. Reduced Emotional ‘Reactivity’

There is also evidence to support the role of mindfulness meditation in emotive

‘reactivity’. In an emotional interference task conducted by Ortner and colleagues in
2007, participants with wide-ranging experience in mindfulness meditation were
asked to categorize tones that were given either 1 or 4 seconds after a neutral or
emotionally upsetting picture was presented.
Those with more experience practicing mindfulness meditation were better able to
disengage emotionally, meaning that they showed greater focus on the task at hand
even when emotionally upsetting pictures were shown (Ortner et al., 2007).

5. Enhanced Visual Attention Processing

Another study by Hodgins and Adair (2010) compared the performance of

‘meditators’ and ‘non-meditators’ on visual attention processing tasks. Those who
practiced mindfulness meditation showed greater attentional functioning through
better performance on tests of concentration, selective attention, and more.

These results correspond with earlier findings that systematic mindfulness meditation
training stimulates improvements in attention, awareness, and emotion (Treadway &
Lazar, 2009).

6. Reduced Stress

Mindfulness training has also been linked to lower stress levels. One example of

empirical evidence comes from Bränström et al. (2010), who found cancer patients
who took part in mindfulness training had significantly reduced self-reported stress
than those who didn’t. They also displayed greater positive states of mind and fewer
post-traumatic avoidance symptoms, such as loss of interest in activities.

7. Managing Physical Pain

There is also research that suggests mindfulness may have a role in helping to manage
subjective pain. Those interested in further reading may like Kieszkowska-Grudny’s
(2016) review of the literature on this topic. In it, she includes numerous examples of
studies into how mindfulness may help to manage chronic pain and help patients
improve their quality of life (e.g. Goldenberg et al., 1994; Vowles & McCracken,
2008; 2011).

This list is by no means exhaustive. Indeed, there are lots more studies into topics
such as reduced psychological distress, heightened focus, and plenty more
applications of the above ideas in much more specific settings. But hopefully, this is
enough to begin looking at how mindfulness can help us in our daily lives.
 

Conclusion

Mindfulness has many empirically demonstrated benefits. For physical health and
mental well-being, for treating illnesses, and managing the all-too-common symptoms
of stress and anxiety.

When you make an effort to be more mindful, it's possible to gain a wide range of
mental and physical health benefits. 

Whether you incorporate just a few elements of mindfulness into your daily life, or
take the time to regularly practice mindfulness meditation, you might be surprised at
how it can improve awareness, concentration, and your ability to connect with others. 
 Best
wishes